CrossFit Barwon – CrossFit


Push Press (EMOM x 14)

1) 10 Push press

2) 10 Decline DB press

Body Building

Metcon (AMRAP – Rounds and Reps)

15 minute amrap

30 wall ball shots

50 double unders

30 pushups

50 double unders


Shoulders (No Measure)

2 rounds

10 Kettlebell swings

5 Arm bars per side

5 Tall kneeling Halo per side

5 Half kneeling Kettlebell bottoms up press per side

5 Windmill per side

5 Kettlebell snatch per side
+ 1 Turkish get up per side at the end.

into: push press technique work

Stay connected

Social Links (No Measure)

– Group Chat on Discord:

– Join the closed Facebook Group “The Fitness Alley” let the coach know if you’re not in there.

– Follow us on Instagram @crossfitbarwon

– Dudley’s number 0421 711 867

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